Seared Sesame Tuna with Fennel-Apple Slaw

Seared Sesame Tuna with Fennel-Apple Slaw

0 Reviews
From: Diabetic Living Magazine

Fennel, a good source of potassium and vitamin A, belongs to the carrot family and all parts (bulb, stalk, leaves and seeds) are edible. Fennel has a taste likened to licorice and pairs well with fish, making this dish a perfect, quick-and-easy dinner solution.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • Fennel-Apple Slaw
  • ½ of a medium fennel bulb, trimmed, cored and thinly sliced (see Tip)
  • 1 cup thin, bite-sized strips green apple
  • ½ cup coarsely shredded carrot
  • ⅓ cup halved radishes, very thinly sliced
  • 3 tablespoons rice vinegar
  • 2 tablespoons snipped fresh mint
  • 4 teaspoons canola oil
  • ¼ teaspoon salt
  • ¼ teaspoon toasted sesame oil (optional)
  • ⅛ to ¼ teaspoon crushed red pepper
  • Sesame Tuna
  • 2 5 to 6-ounce fresh or frozen tuna steaks, cut ¾ inch thick (see Tip)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 egg whites
  • 1 tablespoon water
  • ¼ cup panko bread crumbs
  • 2 tablespoons sesame seeds
  • 1 tablespoon canola oil
  • 4 cups fresh spinach leaves

Preparation

  • Prep

  • Ready In

  1. Prepare the Fennel-Apple Slaw: In a medium bowl combine fennel; green apple; coarsely shredded carrot; and thinly sliced radishes. For dressing, in a small bowl whisk together rice vinegar; snipped fresh mint; canola oil; salt and, if desired, toasted sesame oil; and crushed red pepper. Add dressing to fennel mixture; toss to coat.
  2. Prepare the Sesame Tuna: Rinse tuna; pat dry. Sprinkle with salt and pepper.
  3. In a shallow dish combine egg whites and the water. In another shallow dish combine bread crumbs and sesame seeds. Dip tops and bottoms of tuna in egg white mixture, then in crumb mixture to coat; press lightly.
  4. In a 10-inch nonstick skillet heat oil over medium-high. Add tuna; cook 5 to 7 minutes or just until tuna flakes, turning once (tuna will be pink in center). Cut into ¼-inch slices.
  5. Divide spinach among plates and top with slaw and tuna. If desired, sprinkle with the reserved fennel tops.
  • Tips: If desired, when trimming fennel bulb, reserve feathery tops to garnish plates.
  • If using frozen tuna, thaw by placing in refrigerator 24-hours in advance.

Nutrition information

  • Serving size: 2¼ ounces tuna, ¾ cup slaw and 1 cup spinach
  • Per serving: 251 calories; 10 g fat(1 g sat); 5 g fiber; 16 g carbohydrates; 22 g protein; 22 mcg folate; 28 mg cholesterol; 6 g sugars; 6,452 IU vitamin A; 23 mg vitamin C; 92 mg calcium; 3 mg iron; 435 mg sodium; 595 mg potassium
  • Nutrition Bonus: Vitamin A (129% daily value), Vitamin C (38% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, 1 fat, 1 vegetable, ½ fruit

Reviews 0